How Much Omega-3 Should You Take To Lower Cholesterol?

If you have high blood cholesterol, you're more at risk for developing cardiovascular diseases such as a heart attack or stroke, two of the leading causes of death in the United States. People in communities that consume high levels of omega-3 fatty acids tend to have lower cholesterol. However, fish oil may cause some side effects and interact with some medications. Consult your doctor before taking this supplement, especially if you have a medical condition.

About Cholesterol

Cholesterol is a waxy, fat-like substance found naturally in cells in your body. The two types of cholesterol are high-density lipoprotein, also known as HDL or good cholesterol, and low-density lipoprotein, or LDL, which is bad cholesterol. Good cholesterol helps to lower bad cholesterol. Too much low-density lipoprotein accumulates in your arteries, blocks the flow of blood and oxygen and causes atherosclerosis, or hardening of the arteries. Atherosclerosis can lead to stroke, heart disease, kidney failure and poor circulation.

Omega-3 Fatty Acids

These polyunsaturated fats are called "essential fats" because your body cannot produce them so you must get them from food. They're found in sources such as cold-water fish, in the forms of eicosapentaenoic acid and docosahexaenoic acid, and in plant food such as walnut in the form of alpha-linolenic acid. However, when trying to lower triglycerides and cholesterol, it's best to get omega-3 from fish oil rather than plant sources. Omega-3 fats have anti-inflammatory and antioxidant properties and lower total cholesterol and triglycerides, which are other types of blood fats that are linked to high cholesterol. Elevated levels of triglycerides lower the levels of good cholesterol.

Evidence

A team of Japanese researchers investigated the effects of taking 2 g of DHA supplements daily for five weeks on Scottish men with hypertension and high cholesterol. The study, which was published in the "International Journal of Hypertension" in March 2011, revealed that the fish oil significantly boosted high-density lipoprotein, or good cholesterol, and significantly lowered total cholesterol.

Dosage

The dosage of fish oil supplements is based on the amount of combined eicosapentaenoic acid and docosahexaenoic acid. To lower triglycerides and cholesterol, the American Heart Association recommends taking 2 to 4 g of EPA and DHA. However, the AHA also recommends that you take doses of more than 3 g of omega 3 under a doctor's supervision. High levels of fish oil can cause bleeding. You may also experience symptoms such as nausea, diarrhea and headaches when taking fish oil.